I will say going early will have higher chances of exchanging based on experience from past races.
was on 49 bpm resting on V day till it started spiking upwards. Last week was madness due to little sleep due to work trip. Currently, heart rate hovering around 60 bpm
was on 49 bpm resting on V day till it started spiking upwards. Last week was madness due to little sleep due to work trip. Currently, heart rate hovering around 60 bpm
Wow, 52 RHR / 52-60 during sleep lagi low sia. Technically that usually points to great aerobic fitness in an athletic pax........but of coz for the general population that's a bit on the low side, but usually nothing to worry about.
Setting zones correctly ah.....that's the somewhat tricky part and often a hot topic for debate. Of coz at your current level of 140+ bpm with just walking, just focus on building your base, make it a priority of healthy lifestyle first. It's really a priority choice vs career esp. Bo bian one, whole mindset need to change if it's for sports, 180 deg change. I know the feeling, i used to be a total wuss last time also regarding fitness/sports.
So, just run for fun first and slowly build volume and even a bit of speed (you will improve with consistent sessions one, these are called beginner gains) , once exercising sessions are prioritised and consistent then you can start to analyze more data.
After the foundation has been built, then just do a LTHR run test when you feel your running is in the more intermediate stage, youtube a lot of egs. Your watch shd have this feature.....probably your Garmin already is showing you a rough guesstimation coz you "have been running hard enough".
If you gain fitness significantly, your training zones also change if not you'll be undertraining at lower intensities as you go by.........so need to be tested somewhat occasionally. If you dont feel any significant changes, then no need to test.
If you are not keen to do this LTHR test coz it takes a whole 30-40 mins in total and since it is a threshold kinda sustained test that needs pacing and whatnots, some folks (those who dont like periodized 80/20 training) might not like it, then maybe invest in a lactate meter....TB got meter and test strips, sufficiently zhun and decently priced, then things can be done faster and not at LTHR prolonged intensities.
Personally, if you are one who later finds data to be very important and you are able to stick to structured training and you are really after performance goals (maybe next year?), i find the lactate meter to be good to use and more convenient, more objective coz it is less prone to errors, you just need to bite the bullet, TB got options under $300 nia, not expensive compared to other gadgets or some folks even spend much more on their sports hobbies. For running a bit leceh to bring out but if you test around your neighbourhood it shd be fine. Cycling no issue coz back pockets. LT1 and LT2 levels are different between running and cycling.
Of coz there's also this issue about poking (each test needs at least like 4-6 pokes even if you start near your your known LT points in prev tests) but if you have done blood glucose tests before it's a non issue lah.
Wah....you like to push till MHR ah, 193-195.
Here's one more thing which i feel is also quite important.....I'd really advise at least a basic ECG checkup if you are really serious about getting into sports. At least basic check for arrhythmias or possibly even prev silent heart attacks or any other cardiac issues also good. GP can do already, well under a hundred bucks.
The next one is better still, treadmill ECG test, the added stress shd be able to tease out issues if they are hiding and not visible when at rest....coz ultimately, you ARE doing sports that require high cardiac demands.
Not only the ECG is checked upon, but the profile regarding BP and HR rise with each step up is appropriate, in which the ECG would not tell you.
Bo bian....make it a hobby as well, in addition to lifestyle change. For me i find cycling more enjoyable than running.....and running does help cycling as well. 15-20 hrs per week on training (overtraining more like lol) possible , esp if you go out with kakis or family members (i go out with my kid on weekends) If you find it enjoyable rather than just a new year goal that you set and wanna hit, then it goes far beyond the technicalities of what is being mentioned in this thread.
Also, cycling on the roads quite happening one, if you should find that you cycle at say 8+pm, you will find that you will be pushed hard often at times just for survival, unstructured intervals that tests all various paces one. heh.... Then you will literally enjoy LT2, VO2max and even sprint paces.
for now is just getting into the habit after a lot of stops-and-starts. i enjoy the runs and going to strength train to prevent injuries and be a more complete runner bah. but sometimes really feel that a lot less time to watch youtube and read stuff
im the last min kind of person. so its really after getting fit for Mt Fuji hike last Sep that i decided that starting from zero is damn hard, lets keep it going.
with ref to above. sometimes i also feel HR training a bit weird.
a minute difference in pace but just 2 more bpm.
now sticking to base training so keeping it at <150
Hey, stop-starts-stop-starts really no issue.
When i started to exercise with racewalking after COVID C B period, also short distances and stopping to drink water etc, it was just 2-3k distance, sometimes double sessions in the day 2 x 2k. Just get into the habit......but of coz that time it was easier coz WFH and really nothing else better to do on weekends.
It usually takes some 3-4 months to really solidfy your efforts into a routine, so much so that then it becomes automatic and much less resistance to get out of the door.
But best is still if it becomes a hobby. Unfortunately for running for me, it cannot become a hobby that pulls you out of the door. But cycling can, so that's why i can spend 10 times 20 times more time out there.
But if you really enjoy the marathon distance and long runs eventually, it's 3/4 of the battle won.
Strength + plyometric training simultaneously also can watch youtube, i use mini bands and the longer 2.08m bands (get from taobao for the whole set ) and you can do your split squats and deadliffts while watching.
In fact for running only, you might not even need to do deadlifts, just concentrate on any type of single leg split squat.
Same goes for mini band isolation exercises on hamstrings, psoas, glute medius and adductors groin muscles (adductors i just use my hands to resist lol, it's not very impt anyway but i just do coz it just takes 30 seconds all these exercises can be done consecutively as superset wo rest so why not).
Single calf raises you can also do in the bedroom with both hands on the door handle to give 20-30kg resistance and watch your youtube.
Additional exerises can include plyometrics......actually 2 simple plyo exercises only, drop jumps (vertical) and some sort of bounding type for horizontal plyo. Im only doing vertical plyo though
So far so good no injuries/niggles.......but if you train up really slowly and really are consistent with your work outs, no reason to get injured. Do not ego.
The same goes for other things....... recently i ego try a bit with one arm deadhang and overpushed, gg......1 single instance only. Tendonitis, 2+ months out of action.
Lasts a good few years......no burnout effect.
I need a work from home job so I can recover better haha
@Kuudere
39 min 10k runners as subjects, your level.
ps edit - actually nothing new with the various plyo and strength exercises.....is only how you integrate inyour your weekly routine without affecting your running. Just do something quad focussed but with also glute max decently involved, any variant of the split stance squat (ie single legged) be it an easy B stance all the way to bulgarian split squat would do. Need to do pretty heavy if you follow the science. But you young lah, with decent form it shd be fine and no safety issue, keyword is decent form (coz once pecah, considered sold and is usually irrecoverable to its usual state lol)
Somemore squats less risk for disc herniation than deadlifts, and if you are doing single leg variant there is even lower axial loading on your lumbar.
Heavy seated calf raises for soleus - no brainer, no need to flog the dead horse liao
The ironic thing is that the spectator is from his country and then made him lost the race. Can tell at the end he was very disappointed when he fell face down. Reminds me of the Japanese runner who got out-kicked at the Ekiden. He also fell down at the end and cry.
